What this calculator does
This tool tells you how much to eat each day. It gives you a calorie target. It also splits that target into protein, carbs, and fat. If you want to lose or gain weight, it sets a safe pace and estimates how long it will take.
How to use it
Planificador de peso macro y seguro
Estas cifras son estimaciones basadas en la ecuación de Mifflin-St Jeor y las pautas macro estándar. Son un punto de partida, no un consejo médico. Ajuste según los resultados reales en 2-3 semanas. No apto para menores de 18 años, mujeres embarazadas ni personas con problemas de salud; consulte primero con un médico o un dietista registrado.
- Pick metric or imperial units.
- Enter your sex, age, height, and weight.
- Choose how active you are in a normal week.
- Set your goal: lose fat, maintain, or build muscle.
- Choose a pace. Add a target weight if you have one.
- Press Calculate.
Your results show straight away. You get your daily calories, your macros in grams, and a safe weekly rate. If you set a target weight, you also get a rough finish date.
How it works
The calculator uses the Mifflin-St Jeor equation. It is one of the most accurate ways to estimate how many calories you burn. First it finds your resting burn, known as BMR. Then it adds your activity to get your total daily burn, known as TDEE. Your goal decides the rest. To lose fat, it drops your calories below that number. To build muscle, it adds a small amount on top.
Protein is set high. This helps protect your muscle while you train. Fat is kept to a healthy minimum. Carbs fill the rest of your calories.
Why the pace stays safe
Fast weight loss is hard to keep up, and it often costs you muscle. So this tool limits the pace. A steady change each week is easier to hold. The calculator also keeps your calories above a safe minimum. You should never eat too little.
Get the best results
- Weigh yourself at the same time each day, so the reading stays consistent.
- Judge progress over two to three weeks, not day to day.
- If the scale will not move, adjust your calories by a small amount.
- Hit your protein target first. The other macros can flex.
Preguntas frecuentes
How accurate is this calculator?
It gives a close estimate, not an exact number. Everyone burns calories at a slightly different rate. Use the result as a starting point, then adjust based on what the scale does.
How much protein do I need?
Most research points to about 1.6 to 2.2 grams per kilogram of body weight per day. This tool uses the higher end when you are losing fat or building muscle, as that is when protein matters most.
How fast can I safely lose weight?
A safe rate is around 0.5 to 1 percent of your body weight each week. Faster than that, and you risk losing muscle and feeling drained. Slower is fine too.
Do I need to eat back my exercise calories?
No. Your training is already counted in your activity level. Eat to your daily target and let that cover it.